Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
AdvancedCompoundBarbell
Trap Bar Deadlift
Glutes · Upper Legs
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and the trap bar on the ground in front of you.
- 2
Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
- 3
Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees.
- 4
As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
- 5
Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Glutes
hamstrings
Secondary
hamstringsquadricepslower back
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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